Pot Roast Hash

Pot Roast Hash makes a great low FODMAP brunch or dinner and it’s an easy way to use up leftover pot roast. It’s a nice change from the usual pork breakfast and only takes a few minutes longer than scrambled eggs. You can also saute some vegetables to throw in with it, such as peppers, spinach, canned button mushrooms (this is the only kind that’s FODMAP approved) or even some asparagus if you want to get more greens into it, or you could top it with some of my low FODMAP Salsa. Often, I round this dish out with a dish of fresh fruit.

Pot Roast Hash

  • 1 tablespoon butter
  • 6 ounces leftover pot roast, cut into 1-2” chunks
  • 4 large eggs
  • 2 servings low FODMAP tater tots
  • 2 ounces shredded low FODMAP cheese
  • Salt and pepper
  • 1 tablespoon diced scallions (dark green part only)

Cook tater tots in oven according to package directions. Heat skillet over medium heat and coat with butter. Crack eggs into a medium bowl with a few dashes of salt and pepper and whisk until frothy. Pour beaten eggs in skillet and allow to cook until edges are firm, 3-4 minutes, before scraping up cooked portion with a spoon. Continue to cook and gently turn eggs until no longer runny.

Add chunks of pot roast and tater tots, along with more salt and pepper, stirring occasionally until heated through. Top with shredded cheese and cover 1-2 minutes to melt the cheese.

Dish onto plates, top with scallions and serve hot.

Prep time: 15 mins

Serves: 2


Pot Roast Poutine for Two

This FODMAP approved recipe is easy to make with leftovers from my Beef Pot Roast in Red Wine Sauce. No, it’s not traditional poutine and yes, but all may be forgiven once you taste the pure gravy bliss. It provides more protein than traditional poutine and none of the high FODMAP ingredients likely to upset spoonie tummies. Best of all, it’s really easy, so you won’t get worn out cooking.

If you have the energy, you could make your own fries. It’s really up to you how much time you want to invest and I’m sure it would be heaven over fresh cut fries, but I like to save this recipe for a limited spoons kind of day, so I generally use organic frozen fries and still tastes divine.

To make it low FODMAP, I excluded high fructans such as garlic and yellow onion, opting instead for the safe, dark green part of the scallion. You also want to take care with your cheese selection. If you use cheddar cheese curds, they’re probably okay, but beware of softer whey cheeses such as farmers, ricotta, and cream cheeses. The easiest way is to check the carbohydrate content on the back:

If you have a hard time finding cheese curds (I found these at the Kroger deli section for 99 cents), then try crumbling some white cheddar cheese in bar form. It works out great and gives it tgat authentic look of curds.

It’s important to note that you can’t just make the red wine sauce and pour it on the fries without it having first cooked with the pot roast. It’s an important step and tastes a good deal different without the juices of the pot roast included. However, you could add 1 cup low FODMAP beef stock to it, let it simmer down and you’ll probably get something close, but this is just a theory.

Pot Roast Poutine for Two

  • 8 ounces frozen organic French fries
  • 6 ounces fully cooked pot roast
  • 1 ½-2 cups Red Wine Sauce
  • 2 ounces cheese curds
  • 2 tablespoons fresh chopped scallions (dark green parts only)

Cook fries according to package directions while you prep meat, cheese and gravy.

In a small saucepan over medium low, reheat the red wine sauce, whisking until smooth and allowing it to simmer if it needs to thicken. Stir occasionally. Be careful not to thicken it too much, but if you do, simply add a little water and whisk until smooth.

Cut pot roast into bite sized chunks and place in a microwave safe dish. Cover in plastic.

When fries are ready, microwave beef covered in plastic for 1 min to 1 min 30 secs while arranging fries on individual plates. Top with beef and cover with gravy. Sprinkle with cheese curds and scallions. Serve hot.

Serves: 2

Prep time: 20 minutes

Twice Grilled BBQ Burritos

The idea behind these burritos is a marriage of a fajita and a burrito and the results are a collision of YUM! You can use just about any traditional fajita item you’d like to stuff it with, but to keep it low FODMAP, of course you want to stick mostly with protein rather than carbohydrates.

Many millennia ago, there was a Mexican restaurant that used to make a simple, but much loved burrito of mine. When they went out of business, I missed it so much I figured out how to make one myself. This is the result, minus the onions that originally went into it and with a slight scale down to the amount of cheese that I once used.

Twice Grilled BBQ Burritos

  • 2 tablespoons olive oil, divided
  • 6 oz chicken breast, frozen pre-cooked chicken strips, or sirloin steak
  • ½ red bell pepper, cut into thin strips
  • 2 burrito size flour tortillas (gluten-free is fine)
  • 2 ounces mild cheddar or monterrey jack cheese
  • Low FODMAP Barbeque Sauce
  • Lactose-Free Sour cream (optional)

In a large skillet over medium-high heat, and 1 tablespoon oil and grill the chicken breast, strips or sirloin steak to desired doneness (the chicken you want to cook through, the steak is usually good done to medium so it isn’t too done but isn’t too bloody, either), adding bell pepper strips in last few minutes of cooking. Remove skillet from heat and scrape away any debris, but reserve skillet.

Using a cutting board and steak knife, cut the chicken breast or steak into fajita style strips. Layer meat and peppers in the center of your tortillas and top with 1 ounce of cheese. Drizzle with barbeque sauce. Fold into burritos.

Place pan back over medium heat, allowing it to heat 3-5 minutes, so pan is fully heated. Add remaining oil and lay burritos in the pan seam side down. Allow to cook 2-3 minutes before flipping. Burritos should be golden brown and crispy. Flip tgem seam side down and drizzle with more barbeque sauce. Transfer to plate and top with a dallop of sour cream, if desired.

Serves: 2

Prep Time: 20-30 mins

Provençal Beef Stew with Olives

This dish is representative of Provence, France and is adapted from a recipe found in Lynn Alley’s “The Gourmet Slow Cooker.” It has a very rich, distinct flavor and I dare say one must love green olives for this recipe, but it’s one of my very favorites and works out quite well with the modifications necessary to make it a low FODMAP meal. Its unique flavor profile comes from a melding of green olives, tomatoes and dijon, which comes together beautifully as a rich sauce for this tender beef dish.

Provençal Beef Stew with Olives

  • ½ cup all purpose wheat or gluten-free flour
  • 1 tsp ground sea salt
  • 2 ½ lbs beef stew meat, cut into 1 ½ cubes
  • 2 to 3 Tbsp olive oil
  • ¼ tsp thyme
  • ½ tsp rosemary
  • 1 cup white cooking wine
  • 1 14 ½ oz can crushed tomatoes
  • 2 tbsp Dijon mustard
  • Fresh ground black pepper
  • ¼ cup green olives, sliced

Combine flour and salt in resealable bag and toss with meat to coat completely. Heat oil in a large sauté pan and add meat to cook, browning on all sides, in batches, if necessary. Transfer meat to slow cooker.

Reduce heat to medium. If pan is too dry, add 1 tablespoon oil and 1 tablespoon flour and mix into a paste. Whisk in wine and scrape up any browned bits with a spoon. Stir in tomatoes , Dijon and dried spices. Cook, stirring frequently, until sauce thickens somewhat. Pour sauce over the meat in the slow cooker.

Cover and cook for 3-5 hours, until the meat is tender. Stir in the olives 5-10 minutes before serving. Ladle into soup bowls, over potatoes or egg noodles.

Serves: 6

Prep Time: 25 mins

Cook time: 1 hour

Salisbury Steak

Salisbury steak is a dish my mother occasionally made when I was a kid that I came to miss as an adult. If you aren’t familiar with it, it’s a lot like mini meatloaves in gravy, rather than a meatloaf with ketchup on top and it’s a great way to fancy up a ground beef meal. I learned to make it from my mother and luckily she didn’t rely on tricks like using onion soup packets. Instead, she used her meatloaf recipe as the basis for her Salisbury patties. All I had to do was remove the onion and garlic. For the gravy, I had to learn to make my own, as she always used a jarred version. While many people seem to be rather intimidated by gravy-making, it’s really quite simple once you get used to it. Since it does a lot to dress up meat, I highly recommend it to keep the bland food blues away for us FODMAPers. It can be done with either flour or cornstarch, so there are options depending on your FODMAP tolerance.


Salisbury Steak

  • 1 tablespoon olive oil
  • 1 lb ground beef
  • ½ cup crushed crackers or low FODMAP breadcrumbs
  • 1 egg
  • ¼ cup water
  • 2-3 dashes Worcestershire sauce
  • 1 teaspoon oregano
  • ½ teaspoon dried mustard
  • 1 teaspoon salt
  • ½ teaspoon pepper

For gravy:

  • 2 tablespoons butter
  • 2 tablespoons cornstarch
  • 2 cups Low FODMAP Beef Stock
  • Dash of Worcestershire
  • Salt and pepper

In a medium mixing bowl, combine ingredients for Salisbury steak (except oil), mixing so that all tge ingredients are well distributed through the meat. Heat oil in a large skillet over medium-high heat. Form meat mixture into 4 patties and place in skillet, browning on both sides for 3-5 minutes each. Reduce heat to medium-low.

For gravy, melt butter in a small sauce pan over medium heat. Add cornstarch to butter, mixing into a paste. Whisk in beef stock, being careful to remove lumps. Add Worcestershire, salt and pepper. Pour gravy over patties and cover. Simmer 15 minutes, turning once. Gravy will thicken as it cooks.

Serve with mashed potatoes or egg noodles and a vegetable.

Serves: 4

Prep Time: 15 mins

Cook Time: 15 mins

Low FODMAP Beef Stock

This recipe for Beef Stock is pretty much the same as for my chicken stock, you just have to substitute the type of bones you’re using. Unlike with chickens, however, you can usually just buy a package of soup and/or marrow bones to use at your local grocery store. Since you’re starting out with raw bones, you need to roast them for a few minutes, which helps to enrich the flavor of the beef and vegetables used to make the stock.

As it takes a long time for the flavors to fully develop, it takes a full 18-24 hours to cook a good stock, therefore I do not recommend skimping on time and for the sake of safety, I use a slow cooker, as I’m slightly more comfortable with that than leaving it on my stove top overnight.


Low FODMAP Beef Stock

  • 2-3 lbs Beef Soup and/or Marrow Bones
  • 1 dozen baby carrots
  • 2 ribs celery cut into 2” pieces
  • 5-6 sprigs fresh parsley
  • 5-6 pints filtered water
  • Olive oil
  • 1 teaspoon Salt
  • 1/2 tablespoon peppercorns

Pre-heat oven to 400 degrees. Preheat slow cooker on low. Place cut celery and carrots on a cookie sheet and brush lightly with oil. Place on bottom rack of over and roast for 10-15 minutes, until lightly browned. Add to crock pot.

Place bones on your cookie sheet and place on bottom rack of oven for 10-15 minutes. Turn and cook an additional 10 minutes. Add to crock pot along with any remaining ingredients.

Fill the crock pot to the top with filtered water. Cook for 18-24 hours. Once finished, allow it to cool to a safe handling temperature. Remove any large solids and discard. Pour the stock into a pitcher or spouted bowl through a strainer to catch all remaining solids and discard. Refrigerate the liquid until the fat on top forms a solid and remove with a spoon. Divide the remaining broth into mason jars or other storage containers. If freezing, be sure to leave at least two inches at the top of each container, as liquids expand as they freeze.

Stock will keep around 4 days if refrigerated to several months if frozen. You can add other spices and herbs to flavor the broth if you choose, however I opt not to add any other flavors to mine, as I use stock in a wide variety of recipes and prefer to choose my spices depending on the dish I am making.

Makes: 5-6 pints

Prep time: 45 mins

Cook time: 18-24 hours

Looking for more low FODMAP recipes? Look here.

Grandma’s Southwest Chili


This recipe has been a staple in my family for five generations. Passed from my great grandmother to my mother to her children, my grand nieces and nephews now enjoy Grandma Petty’s Southwestern chili. It’s a simple and affordable chili recipe, and while I can no longer use the original chili powder grandma always used (yes, they still make it, chock full of garlic and onion powders), I can make it with my own special chili powder and it turns out great.

The recipe is not ideal for those who can’t process beans, but many of us can so long as they are canned and well rinsed before use. I’d imagine it would still be pretty doggone good without beans, too. Depending on who you are in my family, it is also served with saltines and cheddar or spaghetti and cheddar. Cheddar, especially aged sharp cheddar is a low lactose cheese, so you’re probably safe to top it with an ounce of sharp cheddar, however if you have a gluten allergy, you may want to choose corn tortilla chips for some crunch or perhaps some gluten-free spaghetti if you like chili, cheese and spaghetti.

If you react poorly to kidney beans, but do better with another type of bean, you can use a variety of beans in this chili and it will still turn out great. Don’t be afraid to make substitutions that will help you enjoy your food more while protecting your health.

Grandma’s Southwest Chili

  • 1 lb grassfed ground beef
  • 1 14 oz can dark red kidney beans, rinsed throughly
  • 1 14 oz can tomato sauce
  • 1 5 oz can tomato paste
  • 1 ½ – 2 tablespoons low FODMAP chili powder
  • 2 dashes Worcestershire sauce
  • ½ teaspoon oregano
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • Tobasco sauce to taste
  • 2 cups water

In a large stock pot over medium heat, brown ground beef and drain off excess fat. Add remaining ingredients, except for the water and stir thoroughly, heating through. Taste and make any necessary adjustments, keeping in mind that the spices will continue to develop as the chili cooks and it will get a bit hotter. Once you’re satisfied with the flavor, add your water and return it to a boil. Reduce to medium low, maintaining a simmer to low boil and cook for approximately 1 hour before serving.

Serves: 4-5

Prep time: 15 mins

Cook time: 1hr

Shredded Beef or Chicken Enchiladas

Enchiladas are a long time favorite of mine, with their melty cheese and rich sauces. There are so many ways to make enchiladas that they’re easy to keep exciting and fresh, but made traditionally, they’re an absolute no-no for people on the FODMAPs diet. Luckily, with some modification, it’s still quite possible to enjoy that great enchilada flavor without torturing your tummy.

In this recipe, I’ve eliminated the use of onions, garlic, and limited the amount of lactose. The cheese is entirely optional of course, so if you can’t have it because of allergy, just skip it. If you can have some, just make sure whatever cheese you choose has 1g or less of carbohydrates per serving.

You can also use either traditional flour or gluten free tortillas, depending on what you can tolerate. If you can’t eat two tortillas no matter which you use, double stuff a single one so you get sufficient meat in your meal. You can also vary or change the vegetables you top it with, but most people on a FODMAPs diet can tolerate tomato and lettuce and my Low FODMAP red tomato salsa adds a nice kick, too. You can also top these with the dark green part of green onion (scallions), if you want some onion flavor.

Shredded Beef or Chicken Enchiladas

  • Tablespoon olive oil
  • 8 ounces leftover pot roast or chicken breast (shredded)
  • 4 9” (taco sized) flour or gluten free tortillas (I use Mission, as they’re soy free, too)
  • 4 ounces cheddar or Monterey jack
  • 1 1/2 cups Green or Red Enchilada Sauce
  • 1-2 tablespoons diced green chiles
  • Shredded lettuce
  • Diced tomato
  • Diced scallions (dark green tops only)
  • Red tomato salsa

Turn oven to 375 degrees and grease 9×9 baking dish. Heat oil in small skillet on medium heat and add shredded meat. Heat for 3-4 minutes until warmed. Stir in diced green chiles and a ½ cup of enchilada sauce. Remove from heat.

Pour a 1/4 cup of tortilla sauce into the casserole dish, tilting the dish until it coats the entire bottom.

Lay tortillas out on a clean working surface. Arrange 2 ounces beef mixture and 1 ounce of cheese in a line on each tortilla, fold in half and roll up.

Add rolls to casserole side by side.

Cover rolled enchiladas with sauce and place in the oven for 20 minutes.

Optional: If you want, you can put the cheese on the outside instead:

Dish onto plates with a spatula and top with remaining ingredients before serving.

Serves: 2

Prep Time: 15 mins

Cook Time: 20 mins

Check out my Low FODMAP Recipes page for more ideas!

Beef Pot Roast in Red Wine Sauce

Pot Roast is a staple in our home and this is one of my favorite ways to make it.

A chuck or shoulder roast is usually what people choose for a pot roast, though I’ve used other roasts as well. Chuck and shoulder roasts need to be slow roasted, as they tend to be a bit tough, but high on flavor. This is my recipe for a great tasting, fall apart roast that will leave you coming back for more, every time.

Beef Pot Roast in Red Wine Sauce

  • 1 2-3 pound Beef Chuck or Shoulder Roast
  • 2 tablespoons olive oil
  • 2 tablespoons whole wheat or gluten free flour mix
  • 1 1/2 cups red cooking wine
  • 1 tsp dried thyme
  • Salt and Pepper to taste

Heat a skillet over medium-high heat and add olive oil. Sear all sides of pot roast (2-3 minutes a side) until browned on all sides. Place in crock pot. Add flour to skillet, forming a paste with oil in the pan. Slowly whisk in red wine and spices. Cook until sauce is slightly thickened, about 5 minutes. Pour sauce over roast and cover. Cook on low 4-6 hours, until roast is tender. Serve with potatoes and the vegetable of your choice.

Serves: 4-6

Prep time: 15 minutes

Cook time: 4-6 hours